NICOLE WOD
20min AMRAP of:
400m run + max pull-ups

1)
D-handel pulldown + BB Bent over row @ 115#
Round 1: 12reps @ 110# + 15 Row
Round 2: 10reps @ 120# + 15 Row
Round 3: 10reps @ 120# + 15 Row
Round 4: 8reps @ 130# + 15 Row
Round 5: 8reps @ 140# + 15 Row

2)
3 Rounds of 6-8 reps
Reverse Grip Pulldown
230,240,250

3)
10,15,20,15,10
Back Extension Flys @ 15#
Machine Leg Raises
Bent Over DB Row (standing) @ 35#